Getting Slim and Sexy by Summer
Summer is right around the corner. June 21st marks the summer solstice, a time for abundance where tiny seeds grow from nourishment, the earth is celebrated, power and fire are honored, and patience is required.
How do these things relate to becoming slim and sexy by summer? Have you ever repeatedly tried to lose weight, slim down, get healthier, set a goal, etc... only to feel defeated yet again? Do you ever wonder why that is?
Our brains like consistency. Our brains like to tell us that there are countless reasons why we should stop whatever endeavor we are attempting that will create change in our lives. Why? Because our brains like to know what is going to happen. They like the status quo. I can't blame them. It's safe, it's comfortable, it's what we have always known.
Albert Einstein said, "The definition of insanity is doing the same thing over and over again and expecting different results." So, I invite you to do something different this time. Do something lasting.
Yogi Bhajan said that it takes:
11 days to conquer the physical realm and break loose from the entangled mind
40 days to break a negative habit that blocks you
90 days to establish a new habit
120 days to confirm the new habit into your consciousness
1,000 days to master the new habit of consciousness
Slim and Sexy is an illusion. What is slim and sexy to me is different from what is slim and sexy to you, to your neighbor, to society. In order to feel slim and sexy, our bodies have to be fit and functioning properly. Our minds have to feel balanced and able to release stress. Lastly, what is the benefit of being slim and sexy if you feel disconnected from yourself, unable to feel love for yourself, for others? This is why connection to your soul is the third ingredient and so important.
Here is the simple, yet effective "different" I am talking about. Join me for 11 days. That's all I ask. 11 days of the following to nourish, celebrate, honor your power and fire, as well show your patience:
- Meditate for just 10 minutes a day.
- Eat healthier than you did the day before.
- Drink enough water for you.
- Get up and MOVE!
- Be in nature.
Not sure how to meditate? Have countless reasons why you cannot meditation (i.e., I'm too busy, I have too many thoughts, my home is too loud, it's against my religion)? One word... EXCUSES.
There are hundreds, if not thousands of forms of meditation that follow the breath, silently repeat a mantra, audibly chant a mantra, moving. Pick one, try it for a few days. Don't like it, try another one. It's like finding that perfect yoga instructor, fitness instructor or teacher. Keep trying them until you find your own. Need a meditation tailored to you, reach out to me.
Here is an example of a meditation that you can do for up to 10 minutes:
- Sit in as quiet a place as you can find with a straight spine (legs crossed or in a chair).
- Close your eyes and focus your attention in between your eye brows.
- Turn your attention to the flow of your breath. (Pranayama (breath awareness is key)
- Breathe only through your nose.
- Just watch your breath and feel the sensation of inhaling and exhaling.
- After a few minutes, consciously slow your breath down (goal of 8 times a minute or less).
- Let your thoughts come and go as background noises like people at a party.
- Invite all the parts of your mind to enjoy this moment.
- Let all of those thoughts go.
- You stay with the flow and feeling of the breath.
- Do this for another 6 to 8 minutes.
- End with a deep inhale, exhale, and finally inhale while stretching arms to ceiling.
Eating Healthier: Strive for eating a well-balanced diet of foods that are close to nature. Each day is an opportunity to be just a little better than the day before. Lifelong change comes one day at a time. Go for the distance and enjoy the ride.
Know your ingredients. Items are provided in descending order with the dominant ingredient. If it has ingredients that you cannot pronounce, it probably doesn't belong as a food group. Limit sugars and processed foods (anything with an "ose" at the end (i.e., sucrose, dextrose, maltose as well as maples syrup, barley malt, honey, frozen fruit juice concentrates). Try less meat in your weekly diet by cutting it out of some of your meals. You will cause less stress on your body, allowing that digestive energy to go towards other functions. You also will help our planet. Eat your vegetables and fruits. Not big on them? Try making a daily fresh juice of vegetables and fruits. It's quick and easier to get all of your daily recommended servings in. If you are at a loss for what to eat, contact me. I can make it easy for you.
Water: The USGS says that men are made of roughly 60-65% of water, while women have about 55% of their bodies made from water. Women tend to have higher body fat percentages and fat holds less water. We need to replenish ourselves with water.
Coffee, tea, soft drinks, etc do not provide the same nourishment to our cells as simple water does. So, how much is enough? Many places say 8oz per day. Yet, if you are exercising, outside in the heat, pregnant, etcetera, you may require more. Check out the water article in references to figure out your right amount.
Move: Get up and MOVE! We are spending more and more time at our desks and in front of computers. Too tired to do anything after work, we sit in front of the television and watch or favorite shows or movies. Move every opportunity you have. Do you have 10 minutes before your next meeting? Walk up and down the stairway, down the sidewalk, to the nearby coffee shop to grab your healthy drink instead of driving. The Mayo Clinic recommends we should be striving for 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. Strength training should happen at least two times a week with a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Nature: We need vitamin D and we get that from the sun. Nature has a way of taking our worries and stressors and transforming them. Stressed about something? Take a break for a few minutes and walk barefoot in some sand, grass or soft dirt while breathing deeply and slowly. I promise it will help.
Sleep: Your Vitamin Z is one of the most important items you can add to your health repertoire. 7.5 to 8.5 hours of sleep per night can help you feel satisfied after eating, lower your appetite and decrease your sugar cravings. Not to mention, it can assist you during that mid-afternoon slump where you go for an easy caffeinated elixir. Not doable with your schedule? Not to worry. Add time to your schedule slowly, striving for 1.5 hour cycles to make sure you are getting a full sleep cycle and take 15-20 minute catnaps (instead of your caffeine) if you need them.
After you complete 11 days, shoot me a message to let me know how you did. I would LOVE to hear from you! If 11 days makes you empowered, why not start on a path to 40, 90, 120, 1,000? I challenge you to go for it!
Have questions or comments? Let me know. And cheers to your new Slim and Sexy Body, Mind & Soul!
~ Char ~
Almendrala, A. (2016). The truth about how much water you need to drink. Retrieved from
Bennett, C. (2012). Beyond sugar shock: The 6-Week Plan to break free of your sugar addiction & get
slimmer, sexier & sweeter. Carlsbad, CA: Hay House, Inc.
Bhajan, Y. (1998). The Mind: Its projections and multiple facets. Santa Cruz, NM: Kundalini Research
Bhajan, Y. (1993). Yogi Bhajan Lecture: What is the Age of Aquarius?. Retrieved from